*Do a set every 2 minutes.
5 Sets
3 Dumbbell Bulgarian Split Squat (each leg)
*Use the 5 sets to work up to a 3RM on each leg
Movement Prep/Activation
1:00 Echo Bike (easy)
50ft Farmer Carry (light)
:30 Echo Bike (moderate)
5 Negative Handstand Push Up
-Then-
Warm up to full workout weight and movement.
2. Workout Prep
1 Set (at workout pace)
5/4 Calorie Echo Bike
25ft Farmer Carry (at workout weight)
3 Handstand Push Ups
50/40 Cal Echo Bike
200ft Farmer Carry (2×100/70)
50 Handstand Push Up
200ft Farmers Carry (2×100/70)
50/40 Cal Echo Bike
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
• Target Time: sub 12 minutes
• Time Cap: 15 minutes
40/32 Calorie Echo Bike
200ft Farmer Carry (2×70/50)
35 Handstand Push Up
200ft Farmers Carry (2×70/50)
40/32 Calorie Echo Bike
Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
2. Barbell Prep
2 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)